Inner chest help

[Muay Thai kidd]

could use some help with inner chest...heard you should hold bar or dumbells at the top of your contraction for 5 seconds...any suggestions

 

[Vegas]

How long have you been training and what does your current chest routine look like?

 

[Bast]

more mass, you cant train the inner chest.

 

[Muay Thai kidd]

Right now im doing flat bench press 3X6-8, Incline bench 3X6-8, either flat or incline dumbbell press 3X8-10, and dumbbell flyes 3X10-12...been training for about a 2 years

 

[Bast]

Keep on doing that and youll get there.

Flat bench, incline bench, dips, pullovers and standing cablecross (like standing flyes you know)

Try that for change, and dont forget variation, all you need to do is mix up the order.

 

[Behemoth]

You can train upper or lower pecs, there is no 'inner' pec. Look at the anatomy and you'll see what I mean. All you can do to get your inner part looking better is get your lower pecs a lot larger.

 

[TPH76]

I am Dutch so my spelling is probably horrible....

Its all very well that you can not just simply isolate one section of the muscle and train just that section. But its simply not true that one exercise doesn't put more emphasize on certain sections of the muscle than others.

If you contract your muscle with wide grip benchpresses your muscle fiber is stretched over al larger area than when you contract the same muscle with closed grip (pressing your elbows outward...).

A closed grip press will effectively contract the muscle more in a compacter area...thus exerting relatively more pressure on the connection points near the sternum. This will increase muscle buildup near the sternum compared to the buildup you get when doing wide grips.

You will still train your complete pec...and not isolate the innerchest...but you will put more pressure on it.

You can feel this when you use one dumbels and put your thumb on your sternum.